Magnesium in the Context of Physical Exertion

An inadequacy of magnesium in the body can result in a number of unfavorable symptoms that impact the course of physical exertion, such as reduced physical performance of an athlete, excessive movement stimulation, weakening of muscle strength, stiffness of the limbs, pain and muscle spasms, impaired coordination of muscles and nerves, excessive sensory sensitivity, difficulties concentrating, as well as mental and physical exhaustion. A deficiency of this mineral in the body can also manifest as sleep disturbances, heightened stress susceptibility, chronic headache, irritability, memory disorders, anxiety, increased sensitivity to weather changes, and weight loss. Many of these factors can influence an athlete's readiness for starting or training, thus it is essential to ensure sufficient magnesium intake.

Magnesium plays a crucial role in the metabolism of skeletal muscles. It is involved in the synthesis of high-energy bonds such as ATP (adenosine triphosphate), GTP (guanozinetriphosphate), and CTP (cytidinetriphosphate). These processes occur through phosphorylation in conjunction with oxidation reactions, and magnesium is responsible for this coupling. Magnesium also activates suitable enzymes such as adenylate kinase, creatine kinase, glucokinase, adenylate cyclase, and others to release energy through hydrolysis or transfer of phosphate groups. Magnesium is also indispensable for the synthesis of H2 and electron carriers such as NADH2, NADPH2, flavin nucleotides FMN, and coenzyme A. Additionally, magnesium activates around 300 enzymes and is indispensable in all enzymatic reactions that are ATP-dependent.

A decrease in the magnesium level leads to disturbances in its functions in metabolic processes, resulting in metabolic disorders in muscle fibers, causing cramps and pain, which affect the athlete's physical performance. To prevent this, magnesium is administered to athletes during intense physical exertion, e.g. during a marathon, where it has a calming effect and even eliminates painful muscle cramps. However, it should be noted that prolonged and intense physical exertion can lead to a decrease in the magnesium level in the plasma. There are various explanations for this phenomenon. Some indicate the shift of magnesium ions from erythrocytes and plasma to muscle tissue, others indicate that the decrease in the magnesium level in the plasma is caused by the mobilization of fatty acids during intense physical exertion, which is particularly noticeable at the end of a marathon. A similar mechanism occurs during endurance activities, where the glucose level decreases, which increases lipolysis and the use of fatty acids as an energy source. Some scientific studies suggest that a deficiency in magnesium is caused by sweating. Although the magnesium content in sweat is very low (0,28 mEq/l), it has been observed that a marathon runner's sweat can contain significant amounts of magnesium (3,06 mEq/l). Magnesium plays an important role in regulating the excitability of muscle cells and their contraction, which depends on muscle contraction strength and the magnesium level in the blood. An athlete with a magnesium deficiency will not be able to develop the same muscle contraction strength that he would be able to develop if the magnesium level in the body were sufficient. Magnesium also has a positive effect on muscle protein synthesis and on the acid-base balance, which is often disturbed during intense physical exertion.

The total magnesium content in an adult human body is 2630 g. Only about 1% of this amount is present in blood plasma. More than half of the magnesium is stored in the bone system. Indication of magnesium levels in blood serum or urine may not show existing hypomagnesemia (magnesium deficiency), however, these tests are the simplest to carry out. The best method is spectroscopic analysis of pure, uncolored hair without care products. Due to the slow development of hypomagnesemia over several months, control of the concentration of this element in the body of an athlete can be carried out once a year, usually in the training preparation phase.

According to various authors, daily magnesium intake in the body ranges from 300 to 600 mg. In sports, the recommended intake of magnesium is between 500 and 1000 mg. Magnesium levels in food can decrease due to cooking, preservation, and freezing. Even consuming a single glass of alcohol or cup of coffee can decrease its level. A diet rich in fiber can make magnesium absorption in the body difficult. The effectiveness of absorbing this element also depends on the functionality of internal glands such as the thyroid, parathyroid, and pituitary. It is also important to balance the diet well. The body needs twice as much calcium as magnesium. If the ratio of calcium to magnesium is too high, a magnesium deficiency may occur. Conversely, if the ratio of magnesium to calcium is too high, calcium deficiencies may occur. Excess elements are excreted through urine. Magnesium is found in whole grains such as oats and whole grain flour. Industrial processes aimed at obtaining refined products can deprive the body of this important element. Magnesium deficiency is often associated with environmental degradation. Acid rain caused by excessive industrialization can lead to magnesium deficiency in soil and water, resulting in a deficiency of this element in food. Poor soil fertilization or an excess of potassium salts can lead to plants absorbing magnesium salts less effectively. Athletes should not only focus on magnesium-rich foods but also on the origin of these products and the environmental conditions in which they live.